John's Training Log

[jjt72976]

well a little info about me..
im 30 yrs old 5'7" and 155ish lbs im a member of other forums and like that these places exist, as i do not go to a gym due to lack time (good excuse for confidence). i have built a very nice (in my opinion) gym in my garage. ihave just about everything i feel i need to build a healthy lifestyle and a nice physique while getting stronger.
ive been lifting for approximatly 2 years i have followed ws4sb, chad waterburys abbh1&2, along with his total body training program and few others. ive never really finishing any due to the fact that i was bored with them after 6 or so weeks my most recent endevour was ws4sb modified version that i did for about 8-9 weeks and had good results in strength. since then ive started the linear 5x5 program. i am currently in the second week of it and am feeling very good. as most can see from my previous post i like to make vids of my lifts for critics. i see no harm as im just trying to get the form correct and dont have access to a trainer.
my goals are to get to about 170lbs by christmas. we will see how that works as i eat any thing i want when i want or dont want. i keep no food journal as the last time i did i got burnt out with it. i do try and keep track of my protien intake and thats all. as time goes on this will probably change.

enogh rambling from me my next post will be what ive done up to this point with 5x5..
thank you for the time
john t.

 

[jjt72976]

these are my begining numbers before i started 5x5

squat--205 x 5 as seen in this video: http://youtube.com/watch?v=5csvfQ-1D6w
(still working on form)
frt sqt-190 x 2 bad form
dead -- 225 x 5 as seen in this video:
http://youtube.com/watch?v=MqQVZXEYVjg
bench--165 x 1
inc bench--135 x 1
dips -- 80 x 1
row--??

so my first week looked like this:
(all squats with 12" tall box, bump and go, to focus on form)
monday
squat:
100x5x2,130x5,155x5,180x5,205x3 (last set very hard realigned program)
fl benc:
75x5x2,95x5,115x5,135x5,150x5
bent row:
65x5x2,80x5,100x5,115x5,130x5 (just seemed to easy so i realigned these numbers also)
2sets hypers and 4 sets dec situps

wednesday
squat:80x5x2, 115x5, 135x5, 135x5
in bench: 75x5x2, 90x5, 110x5, 125x5
deadlift: 100x5x2, 125x5, 145x5, 165x5
dec. situp:3x15 bw

friday
squat: 95x5x2, 110x5, 135x5, 155x5, 185x3, 135x8
bench: 75x5x2, 95x5, 110x5, 130x5, 150x5, 115x8
row: 75x5x2, 95x5, 115x5, 130x5, 150x3, 110x5
dips bw+45x6x3
ez bar curls 70x7x3
tri extension 20x10x3

 

[jjt72976]

thurs. 6/7/07

warm-up:
5 min jump rope, 2sets of 10 overhead squats very light, and 2 sets of 10 standing military press also very light

SQUAT: 95x5x2, 115x5, 140x5,160x5, 180x4 (built a new box that sits at 8.5 inches from floor gonna lower weights again to get this form correct)

BENCH: 75x5x2, 95x5x2, 115x5, 135x5, 150x4, 150x2 (didnt rest enough between 135 and 150)

BENT ROW: 75x5x2, 95x5, 115x5, 135x4, 135x5, 150x5 (my grip sucks droped 135 on 5th rep of first try so i put on the straps and tried again) 150 was real bad (not complete ROM) thinking that has to do with my deadlift attempts last night.. my upper back is very tight

ASSISTANT WORK:
2x10xbodyweight hypers
3x15xbodywieght decline situps

 

[Sculelos]

Re: other forums??

I would work on your squat form more, your first 2 reps where good but your last 3 you didn't go deep enough, also It might help if you use lighter weight and concentrate on going deep, maintaining a steady speed and stop fidgeting so much, if you worked on those things your form would be very good.

 

[jjt72976]

I would work on your squat form more, your first 2 reps where good but your last 3 you didn't go deep enough, also It might help if you use lighter weight and concentrate on going deep, maintaining a steady speed and stop fidgeting so much, if you worked on those things your form would be very good.

yes i agree about the form. i have since begun to use a box on all squats to be assured i am going deep enough. i have also lightened the load in order to get proper form.. as for the figiting i tend to feel uncomfortable after a few reps and feel i must adjust my feet a little although they always end up back to the original position.

 

[jjt72976]

sat. 6/9/07

warmup:
5 min on treadmil/jump rope
45x15x2 overhead squat
45x15x2 standing millitary press

squat: (using 8.75" box)
105x8, 105x5, 120x5 w/pause at bottom, 140x5, 140x5

incline bench:
85x10, 85x5, 95x6, 105x5, 120x5

deadlift:
140x5, 140x5, 160x5, 180x5, 200x5

assistence work:
b.w. x15x3 -decline sit ups
grip work -static holds- what i did was load one end of the barbell with 60lbs, grap the end (the largest part of the bar closest to the weight) and hold it off the rack pin 2-3 inches for 45 sec. 3 sets on each hand

--today i did all my lifts with no gloves and no straps just to see if i could hang. i must say it was quite different but i feel reel confident it wont be hard to get used to it.

-- i have also changed to a shorter box for squats. the box measures at 13"x13"x8.75" the Point at which i actually touch the box is 8.75 inches from the floor

-- i have attached a link to a new video that shows me deadlifting 200lbs with no straps or gloves. also using the box (set at 13"). i would like to know if this will be as effective as a box squat to help me get my hips lower while doing deads. it seems to help..

link- http://www.youtube.com/watch?v=a875Sd33NIM

**how do i keep my shins from being bloody??

again all comments are appreciated
thanks, john t.

 

[Sculelos]

Re: other forums??

I found that it helps to wear flat shoes when I'm lifting, running shoes have a tilted angle to them and I am not as balanced with them, therefore I scrape when using them. If your still not balance with regular shoes then shin guards are an option.

Using the box for good form is good if it helps you, whatever works I would just try to avoid using straps as your grip will suffer if you do.

 

[super_rice]

Re: other forums??

nice job on DLs. just remember to continue standing/pulling UP, don't finish and then pull back. these flaws usually lead to and give hints to hip mobility issues.

you keep your shins from being bloody by pulling straight. if you use your back too soon the bar is being pulling inward too soon, scraping your shins. good oly lifters usually have very little shin scraping because of heavy leg involvement, however powerlifters may differ.

why are you using the box on deadlifts?

also, scrap the box on back squats. work on getting full range in your pelvic girdle to hit some full squats as you may be close.

 

[jjt72976]

Re: other forums??

.

why are you using the box on deadlifts?

also, scrap the box on back squats. work on getting full range in your pelvic girdle to hit some full squats as you may be close.

i use the box for depth judgment when its not there i tend to use awful form or not enough depth for dls or squats.

im definatly gonna get some flatter shoes

thanks for the comments
john t.

 

[Lifting N Tx]

Re: other forums??

Interesting post by super_rice on the DLs. Until you get your form ironed out, you can just wear some high tube socks. Easy for me; I workout at home so I don't care what I look like.

As for squats, I do mine Olympic style and ATG, so no need to worry about a box. If I were doing a more PL style squat I might use one, as I couldn't go ATG with a wide stance--my hips would never take that. I'm guessing that you have a medium to wide stance, as you had moderate forward lean but knees not much past toes.

Different kinds of squats have their place. I'm not saying that you have to do one kind or another, but I would recommend that you go as deep as your flexibility allows without rounding your lower back.

FWIW, I think that this post has a good description of the difference between Olympic and powerlifting style squats. Keep in mind that a lot of people come somewhere in between; it's not necessarily either/or.

 

[big loser2]

Re: other forums??

As stupid as this might seem, it looks like your toes are pointing too far out on your squats. This makes it easier for you to roll forward and raise you heels. Not to mention that the sides of the running shoes you are using are going to give more on the sides. A more solid footing(placement) will help with your balance because you will be pushing up more with your heels

 

[Nathan]

Re: other forums??

Whoa. There are other forums? Get right out of town.

Your knees come out slightly too far past your toes when doing squats. Personally, I try to keep my knees fixed and pretend like i am sitting back into a chair - you put a lot of stress of your lower back and should feel it (the good way) when doing squats properly. Also, slow down your deccentric motion and speed up your concentric motion - you will probably have to drop the weight for a while to get into that tempo though, but it's worth it IMO.

 

[jjt72976]

Re: other forums??

Whoa. There are other forums? Get right out of town.

actually the original post ? was does any 1 post there log in other forums as well..
but if you could change this thread to johns 5x5 log id appreciate it as the original ? was pretty dumb.

 

[jjt72976]

monday
6/11/07

warm up:
3 min on treadmill/2min jump rope
sissy squats: b.w. x20x1
overhead squats: 10lb ez bar 3 sets of 15
millitary press: oly bar 3 sets of 15
high bar hang : 30 sec x1

squats:
105x8, 105x8, 120x5, 140x5, 165x5, 180x3, 139x8
bench:
85x10, 85x8, 100x5, 115x5, 130x5, 145x3, 115x8
rows:
85x8, 85x8, 100x5, 120x5, 135x5, 150x3 (not full rom) , 120x8

assitance work-
weighted dips: 45x5x3
bb curl: 65x8x3
seated overhead tri extensions: (15lb db each hand) 20x3
farmers walk: 40lb db's on treadmill for 30 sec x 2sets

--i felt real good today. no box on squats today used 3 2x6s stacked up(about 5" in heghth) to judge depth that was ultimate bottom and a little tough to keep balance on heavy load but i did it. i think my toes were pointed out to far--also videoed this squat.

-- as for my rows 150lbs were tough didnt get full range of motion so ill lighten the loads in the future.

-- again today i used no gloves or straps for any lifts but boy do the palms hurt

--will be resting for 2 days this week as my lower back does not hurt but has muscle soreness.

thanks for looking
JOHN T

 

[Nathan]

Re: other forums??

actually the original post ? was does any 1 post there log in other forums as well..
but if you could change this thread to johns 5x5 log id appreciate it as the original ? was pretty dumb.

Done.

 

[jjt72976]

Done.

THANKS

 

[jjt72976]

thurs.
6/14/07

A.M.
warm-up:
3min treadmill
1.5 min jump rope
1 min high knees
overhead squats- 45x12x3
seated military press- 10lb bar x 20 x 3 (as fast as possible)
sissy squats- bw x 10 x 1 with 3sec pause at bottom to practice form

squats:
107x8x2,125x5,145x5,160x5,180x5

this was all i accomplished today as it was way to hot outside to finish. 108 degrees currently..(note: i lift at home in my garage) i wil be finisihing my lifts tonight when the sun goes down or temp cools off..

EDIT:
P.M.
warm up:
4 min on treadmill
1 min high knees
3 min heavy bag/double end bag

bench:
90x12,90x12,105x10,105x8,120x5,135x5,150x5

row:
90x10,90x10,105x10,120x5,135x5,150x3(not enough rest im sure), static hold 150x 10sec x 2

assistance:
hypers- b.w. x12x2
decline sit ups- b.w. x15x3

- today was a bad day i dont think ill be taking 2 days off again. (motivation sucked)
note to self--
- dont start lifting in mid afternoon again
-must adjust row weights ( a little heavy)

 

[jjt72976]

sat.
06/16/07

warm up:
5min treadmill
sissy squats- bw x 15x1
overhead squats- 45x10x3
military press- 10lb barx 15x3

squats:
105x8,105x8,125x5,145x5,145x5

incline bench:
85x10,85x10,95x6,110x5,120x6

deadlift:
145x5x2,165x5,185x5,205x5

-was in a liitle bit of a hurry today
-knees were sore today not sure if form was disturbed by it.
-weather was also very hot again even though it was 930 am. this really drains my energy fast. i really need a something that helps with this.

any advice on warm up.. is it enough? should i add anything.

 

[jjt72976]

mon.
6/18/07

warm up:
5 min treadmill
sissy squats- bw. x??x1 9 did these to loosen up legs a little and practice depth
overhaed squats- 45x12x2
millitary press- 45x8x1

squats:
95x10x2,110x5,125x5,140x5,160x5,180x3,140x8
--these felt pretty good today considering i have major sun burn on my leggs. knees not as sore when done must mean i used better form.

bench:
90x10x2,105x5,120x5,135x5,150x3,120x8
--can definatly tell the strength changes 150 is not giving me as many problems.

rows:
70x10x2,85x5x2,100x5,115x5,135x3,100x8
--lowered weights 20lbs this session, due to in previous session i did not feel i was getting full rom. this felt much better and wiil do this again in future and work my way back up.

assitance:
dips- b.w. x5x5
chins - b.w. x3x5-
--these two movements were done in superset fashion with 1 min rest between each set.. felt real good as next time i will add weight
-- did not do bicep or tricep work today...just didnt feel like it.. i hate working bicep and tricep, probably why there so small

-- overall today was a good lift day took a little longer than i wished but i lengthened my rest times between heavier lifts. and was pretty strict on myself..
--also drank one half of a no sugar no carb ROCKSTAR energy drink (blue can) in the begining.this really helped with the energy

 

[Bretmj1]

I'm interested in knowing what your goals are as far as diet. You post that you want to hit 170 by christmas but do you have any plans on a specific gain in weight monthly or will you just be continuing eating whatever/whenever you want? The 5x5 workout, to me, seemed to work much more efficiently when I focused on diet as well!

 

[jjt72976]

I'm interested in knowing what your goals are as far as diet. You post that you want to hit 170 by christmas but do you have any plans on a specific gain in weight monthly or will you just be continuing eating whatever/whenever you want? The 5x5 workout, to me, seemed to work much more efficiently when I focused on diet as well!

when i started this program i really did not want to focus on diet too much, as in my previous experience it burnt me out pretty quickly although i trieed to stay away from junk foods. as time has progressed with my lifts i have made it a point to intake more calories, but am still not keeping track per say.
i have a good idea of what im consuming and how many calories are in it and yes i do still read nutrition facts. an average day for me looks a little like this:

morning:
bowl of unhealthy cereal w/protien shake & maybe some kind of fruit

lift:
about 4- 160z bottles of water & half an energy drink

post lift:
protien shake (2 scoops )w/ bannana blend
1 daily vit
2 osteo bi flex pills
1 fish oil tab
2 bcaa pills

lunch: recently has been steak or 8oz chic w/2.5 serv brown rice

on way to work : pb&j sand. protien shake

1st at work: chic or turkey sand. w/ cheese on whole wheat

2nd at work : weight gainer shake w/ yoplait berry yogurt (710 cals)

3rd at work : pb&j sand and sometimes cottage chz w/pineapple

after work (midnight): 2 bcaa pills, 1 fish oil, and i really need to be eating more cottage chz here but am usually to tired and/or lazy

all the while i also drink about 4-5 16oz bottles of water

i know its not the best but i really get tired off keeping track. now i gotta go make this stuff and gett to work in 10min.


EDIT: i was in a big hurry yesterday so i will detail a few things about my diet.
--all my sandwiches are made with whole wheat bread
--weight gainer shakes are made with 1% milk
--protien shakes are made with water
--i am very adicted to pb&j it just always seems to hit the spot while at work(pb is not natural)

 

[Nathan]

lol @ writing unhealthy before you state your breakfast. The cereal is really the worst thing for you. I would try to work in more whole grains, like rolled oats maybe get the grainiest bread possible. That makes a big difference in my diet I find - lowers the calories without affecting your energy or amount you are eating.

 

[jjt72976]

--well i edited my post at the end due to being in a hurry when i posted it. --

so to add to my previous post i am gonna try and get to 170 by christmas but i do believe that most of my gains will come after summer is over(late august). as my lifts increase my appitite will too, as it already has a little. so im figuring ill probably stick around 154-157 for summer than as the weather cools some great gains will come..but really who knows.. it may happen sooner ill have to listen to my body.

 

[jjt72976]

lol @ writing unhealthy before you state your breakfast. The cereal is really the worst thing for you. I would try to work in more whole grains, like rolled oats maybe get the grainiest bread possible. That makes a big difference in my diet I find - lowers the calories without affecting your energy or amount you are eating.

honestly i cant stand oats they make me want to gag i do try to consume them but not very often and eggs are often stomach upseting too. my unhealthy cereal is usually a large bowl of plain cheerios. ive never been a good breakfast eater so ive basically tried to just get something down first thing in the morning.

its a little weird but even a small glass of milk in the morning makes my stomach turn, can anyone explain this?

 

[Sculelos]

honestly i cant stand oats they make me want to gag i do try to consume them but not very often and eggs are often stomach upseting too. my unhealthy cereal is usually a large bowl of plain cheerios. ive never been a good breakfast eater so ive basically tried to just get something down first thing in the morning.

its a little weird but even a small glass of milk in the morning makes my stomach turn, can anyone explain this?

Maby you are dehydrated in the morning? I know it sound weird but have you tried drinking several glasses of water with your cereal?

I was getting stomach aches after drinking 1/2 gallon at one time so I just added a few cups of water when drinking the milk and now I'm perfectly fine with it.

 

[jjt72976]

wed
6/20/07

warm up:
4 min on treadmill
b.w. squats-10x2
militarypress-10x10,45x10x2
overhead squat-45x10x2

squats:
95x10x2, 100x5,130x5, 145x5, 165x5, 155x5
--i feel my form is not consistent so im gonna drop the weight and spend more time focusing on form.

bench:
85x10x2, 90x5, 105x5, 120x5, 135x5, 150x5

row:
70x5, 90x5, 105x5, 120x5, 135x5
--the first three sets are done with wide grip, the last two sets done with a little wider than shuolder width.

overall this day was good, but i dont want to get injured doing squats or rows what might i add to my routine that would help my core strength?

 

[jjt72976]

Maby you are dehydrated in the morning? I know it sound weird but have you tried drinking several glasses of water with your cereal?

I was getting stomach aches after drinking 1/2 gallon at one time so I just added a few cups of water when drinking the milk and now I'm perfectly fine with it.

yes this may be an issue because when i wake im very thirsty and water or o.j. usually doesnt upset my stomach..

 

[Sculelos]

Good idea on dropping the weight if you arn't holding steady form, I had to do the same thing after getting to overly excited and ramping up to fast.

Also I like the plank http://exercise.about.com/od/abs/ss/abexercises_10.htm
, Needsize Sit-Up (like regular situp except for done on incline and you stop when your parelell to the ground and hold for 5 seconds then do it again for 5-10 reps, also hanging from a pullup bar or dip bar and raising the legs up is good as well. Just doing the 5 main excercise will strengthen your core strength though, just make sure to keep your form spot on. If you still question your form I highly recommend you check out Starting Strength, I thought I had good form until I read it and have since applied what I learned and now I know the correct way to do all the lifts.

 

[jjt72976]

Good idea on dropping the weight if you arn't holding steady form, I had to do the same thing after getting to overly excited and ramping up to fast.

Also I like the plank http://exercise.about.com/od/abs/ss/abexercises_10.htm
, Needsize Sit-Up (like regular situp except for done on incline and you stop when your parelell to the ground and hold for 5 seconds then do it again for 5-10 reps, also hanging from a pullup bar or dip bar and raising the legs up is good as well. Just doing the 5 main excercise will strengthen your core strength though, just make sure to keep your form spot on. If you still question your form I highly recommend you check out Starting Strength, I thought I had good form until I read it and have since applied what I learned and now I know the correct way to do all the lifts.

im a little confused how this need size sit up is done. do you have a vid i could see.. Starting Strength seems to be a good tool to help i will be purchasing it soon. as for ramping my weight to fast i went with the template were i input my lifts and it figures my weights for me..maybe i inputed them too high and wasnt ready..but i actually went lower than my maxes.. oh well im learning.

 

[jjt72976]

as of saturday 6/23/07 i have changed my numbers again on the 5x5.

i dropped my:
squat weight from 205x1 to 165x1
row weight from 155x5 to 135x3
dead weight from 225x3 to 185x3

i kept my:
bench weight at 155x5
incline weight at 140x1

i have inputed these new numbers into the spread sheet template and will be focusing on better consistent form. due to the fact that i feel my form is breaking with higher weights and may create problems that i may get injured from.

 

[jjt72976]

well i got thru my warm up and proceeded to my squat warm ups when i felt alot of tension behind my knee on the back of my right leg not sure what it is so im gonna rest for today and try again in the a.m. also noticed a little lower back ache and its kind of agrivating. i try so hard to get my form correct and then this. no worries it'll get better im sure..

 

[jjt72976]

monday
6/25/07

well after about four days off i have gotten back to lifting. my knee is still a little sore so i put on the knee sleeve and went for it any ways. it seemed to help that i only went just below paralel to a 13" box and lowered the weights. hopefully this will help the future.

warm-up:
treadmill five min
sissy squats 1 set bodyweight

squat:
45x10x2, 80x5, 95x5, 110x5, 120x5, 135x5

bench:
45x20x2, 90x10, 105x5, 120x5, 135x5, 150x5

row:
45x20x2, 70x5, 80x5, 95x5, 105x5, 120x5

assistance:
decline sit ups: bwx15, bwx12, bw+5x8x2

--overall my day went real well.

--thinking about joining the gym for the next few months to get with a trainer about my knees.

 

[jjt72976]

wed
7/27/07

a.m. warmup:
5 min on tread mill 3 min at 6.5 incline /6 mph
sissy squats - b.w. x 15x2

squats: (box squats)
45x15x2, 80x5, 95x5, 110x5, 110x5

incline bench:
45x15x2, 90x8, 105x5, 115x5, 130x5

deadlift:
95x10, 115x5, 130x5, 145x5, 160x5

--over all good lifts today stayed strict with form
--sore knees have me resorting back to box squats..it seems my knees give out on me about every 4 weeks..

 

[jjt72976]

sat
6/30/07

warm-up:
5min on treadmill
b.w. squats 15x2

box squats: 80x5, 95x5, 110x5, 120x5, 140x5, 110x8

bench: 45x25x2,95x5, 105x5, 120x5, 1235x5, 155x3, 120x8

row: 45x10x2, 70x5, 80x5, 95x5, 105x5, 120x5, 95x10

assistance:
weighted dips: 25+b.w.x7x3
barbell curls: 65x8x3
standing millitary press:75x8x3
overhead tri extensions: 45x10x3

--today felt good not much knee pain, being real strict on all lifts.
shoulders are real tight but feel good .

 

[jjt72976]

sat
7/2/07

warmup:
5 min on treadmil
b.w. squat: 15x2
overhead squat: 45x15

squats: 85x5, 100x5, 110x5, 125x5, 140x5

bench: 45x20x2, 95x5, 110x5, 125x5, 140x5, 155x5

row: 70x10, 85x10, 100x5, 110x5, 120x5

assistance:
stability ball sit ups: 15x3
plank holds: 30 sec x2
bridge: 15x3 sets

 

[jjt72976]

wed.
7/4/07

warm-up:
6 min treadmill
bw squats: 15x3

squats: 85x5, 100x5, 110x5, 110x5

incline bench:45x15x2, 90x5, 105x5, 120x5, 130x5

deadlift:115x5, 130x5, 150x5, 165x5

assistance:
stable ball sit ups:15x2
hanging knee lifts: 10x2
hanging laegg lifts: 10x1